Friday, December 30, 2011

30 Minutes Elliptical15 Minutes Stationary BikeKind of sore today from my run on Barr Trail yesterday. Todaywas a good workout and was kind to my joints. Nice recovery day.Tomorrow will be easy as well and might take off completely asI might race on Sunday a 10k.

Thursday, December 29, 2011

10 Miles 1:39:17 9:55 average per mile11:40 am) 50's Sunny & Windy!34:28 top of the w's51:16 no name1:01:22 turn around37:55 downGood run today not great as my legs felt pretty heavy. Wantedto go further up but decided I better not so turned around at5 miles. Trail was not too slippery but was kind of slushytowards the lower parts. Once above no name much cooler andthe snow was not melting and was less packed down. Wore myscrew shoes and never really slipped at all. I can tell Ineed a couple easy days now my body is tired.

Wednesday, December 28, 2011

4 Miles 31:55 TreadmillDid 5 X 400's with around 2 minutes recovery in between.11.5, 11.8, 12.0, 12.1, 12.3Started at 11.5 this week and built up. Last week startedat 12.0 and had to go down. I did 4 last week and 5 thisweek planned on 6 but 5 was plenty. I did these at 0% incline. I would have gone 1 % if I'dremembered. Last week I never went over 12.0 so was notsure if that was the treadmills top speed or not.Found out today that is goes way over 12. Treadmill goesup to 14.0!!! This is awesome and I might have to dosome 200's next week and get it up to 12.5 or higher.Don't think I can run anywhere near 14.0 but will befun to see how high I can go. Finished workout with some upper and lower body weights.Nothing crazy hard just enough to work the muscles.Tomorrow looking to run Barr Trail. I'm excited for thatnot sure how far I will go. I will play it by ear. Shouldbe a nice day.

Tuesday, December 27, 2011

9.5 Miles Total8 Miles Tempo 49:24 6:10 average per mile154 HR average 163 max11:55 am) 40's Sunny! No wind!Mile/pace/HR1/6:12/1442/6:14/1483/6:10/1534/6:20/1575/6:02/1546/6:12/1597/6:12/1598/5:58/161This was one of the hardest runs I have ever done! I pushed hardfrom the start. HR hit 163 in the last mile. I feel like that ispretty close to the highest I can get it right now. I have seen174 as my max a couple years ago so 163 is pretty close. Notsure what happened on mile 4. I don't think I let up as my HRwent up even though my pace slowed 10 seconds. Was my slowestmile but still not bad. Overall very happy with this workoutI'm showing some progress on the pace.

Sunday, December 25, 2011

8.16 Miles 1:26:398:25 am) 30's sunnyWorked till 7:50 am went straight home changed clothes drove toManitou. Parked my car and immediately started running the group had already taken off. Today I ran on Ute Pass Trail to Highway 24 & back. Very hard run in some deep snow. Plus when you factor in 9 hard hours of work before the run it was exhausting. Good training I guess. My pace looks terrible slow for this run but believe me I was working hard. Had a nice Christmas spent it with some friends and watched the Packers win again!

Saturday, December 24, 2011

5 Miles 38:11 7:37 average per mile12:15 pm) 30's Sunny130 HR average 143 maxWore HR monitor again today. Was curious how it would be running on a flatter surface. HR ran pretty low especially first 2.5 miles was 125 or under. After my turn around I noticed it almost immediately went to 133-135. Last miles it hit 143 at the end. I ended with a uphill climb so was hard to keep down. I'm liking wearing the HR monitor again I feel it keeps me honest. On these so called easier days I need to keep from pushing the pace. Garmin was fine today it didn't act up at all so I'm relieved.

Friday, December 23, 2011

7.26 Miles 55:12 7:36 average per mile137 HR average12:35 pm) 30's SunnyWore my HR monitor today for the first time in months.Was curious what kind of readings I would get. Today'stest was on a hilly road that I have never run on before.My HR was up and down depending on the grade I was running.Highest it got was 148 on two different occasions. I purposely made sure not to go over 150. My Garmin died onme just as I was finishing my run. I figured it was because I didn't charge it but when I got home and plugged it in it still had 32%. So kind of weird. Maybesomething to do with HR monitor?Here is my stats for today. You can kind of tell when Iwas running down hill and when I was going up.Mile/Pace/HR1/7:44/1262/8:11/1343/7:40/1374/7:02/1395/8:19/1436/6:43/1347/7:28/1447.26/7:56/146

Thursday, December 22, 2011

3 Miles Treadmill 22:303.2 Miles Elliptical 30:0020 Minutes weights and coreTreadmill was 4 X 400'sFirst one was at 12.0 mph 1% inclineSecond one was at 11.5 1%Third one was at 11.7 1%Last one was at 12.0 1%First one killed me my legs weren't ready for that backed it offon the second then felt better on the next two. I took around2:00 minutes jogging between these.Elliptical was a moderately hard effort for all 30 minutes HRwas pretty high the whole time 140's to 150'sDid some leg weights and finished with some ab work.Two somewhat hard days in a row. Will now take 2 easy daysto recover. Snowing like crazy here in the springs. At least 7" of new snow.Biggest snow I have seen since moving here in 2010. Love the treadmill on snowy days like this better than going outand slipping around and risking an injury.

Wednesday, December 21, 2011

8 Miles 53:17 6:39 average per mile12:25 pm) 30's partly sunny.75 warm up3 Miles 6:27, 6:29, 6:283:03 jog2 Miles 6:09, 6:252:26 jog1 Mile 5:59.54 cool downEffort was there put my pace was kind of slow. I think my speedis stagnant I might need to start working on some speed work200's - 400's.After the run I drove immediately back to my apartment complexand went to the gym and road the stationary bike pretty hardfor 30 minutes.

Tuesday, December 20, 2011

6 Miles 43:03 7:10 average per mile12:15 pm) 30 degrees sunnyHad a couple of inches of snow last night. So waited till itmelted a bit before starting my run. The trail was in goodshape by the time I started. Goal was to run easy today.I wanted to be around 7:30 average for the run. I ran lastcouple miles a bit fast and my average was 20 seconds fast.Yesterday I took off from running. I had a hard 8 hour shiftthen did a killer circuit weight training and core workout.I got a pass at the Y so joined some friends and they taughtme a lot. They were nice to me as I only had to do the circuit 2 times instead of the usual 3 times. So after thisrunning was not very appealing to me. Booked my tickets to Little Rock today. Let the training begin!

Sunday, December 18, 2011

12 Miles 1:54:488:00 am) 40's - 50's Sunny! It was Awesome!Today was an interesting run. I felt pretty good for the mostpart. I was running with some very talented runners I was outof my league really but tried to hang with them. I would getdropped on the hills then catch back up on the downs. Oncewe hit Longs Ranch Road I knew I would be dropped for good.These guys ran the whole way up to the top of the road.I was not strong enough to run it all so I had to resort topower hiking. Funny thing though I would keep them in eye sight even with me hiking and them running. I guess it sayssomething about my hiking ability. Once we reached the topI was able to catch back up with them and ran down Barrtrail with them.

Friday, December 16, 2011

10 Miles TotalWaldo Canyon 7 Miles 56:40Incline 1 Mile 25:43Barr Trail 2 MilesFinally got around to running Waldo Canyon. It's been a while.I ran very strong today and was within a minutes of my best.Wanted to do the Incline today as well so I did it also.I pushed it hard and was 1:20 off my best not bad consideringI had just run Waldo hard.Overall a pretty tough day. Would not have been able to doso well if I didn't take back to back easier days.

Thursday, December 15, 2011

4+ Miles1 Mile Incline Did the Incline today with my friend Bethany. Was lots of fundoing it with her. She even had her fastest time going up theincline. She was pretty surprised as she said she was notfeeling great. After the incline we ran down Barr trail.Tonight I had dinner with some friends and went to the ColoradoRunning Company Christmas party. Was a good time and saw some friends I haven't seen in a while. Nice end to a Great Day!

Wednesday, December 14, 2011

5 Miles 37:34 7:31 average per mile9:00 am) 30'sCalves are still sore. First run outside since marathon.I took it very easy. I need to run more slower miles sowhen I want to run hard my body can respond. I look todo more runs in the 7:30 range.

Tuesday, December 13, 2011

30 Minutes Elliptical2 Miles Treadmill WeightsStill sore so another easy day. I did up the resistance on theelliptical today. It goes up to 20 I went with 12-15 and keptthe PRM's at 100 or over. Was actually a great little work out.Heart rate was low 150's by the end. That is actually pretty high for me as my max HR when running is only in the 170's.Afterwards jumped on treadmill for 2 easy miles just to get some running going again.Then I did some leg extensions and leg presses and some abs to finish it out.

So I was thinking how many states am I up to now. I am at 10now with the latest being Alabama. My long term goal is all50 so a long ways to go.Here is my list and how many times at each stateWisconsin 11Colorado 6Minnesota 3Massachusetts 2Tennessee 1Nevada 1Texas 1California 1Michigan 1Alabama 128 Marathons total.2004- 22005-42006-22007-42008-42009-22010-52011-5

Monday, December 12, 2011

25 Minutes Elliptical20 Minutes WeightsNeeded to do something today but didn't want to run yet as I'mstill pretty sore. Elliptical was good. I did 20 minutes easythen 5 minutes with good resistance to get HR up some hit 134.Feeling very motivated already to get back at it. I know somepeople would think I should take some down time or what notbut I have a hard time just taking it easy. So with that saidI already signed up for a March 4th marathon. I will take it easy till Jan. 1. Then I will do a 8 week marathon schedule. The plan is to train harder this go around. I really want to PRthis time no excuses.

Sunday, December 11, 2011

26.2 Miles 2:46:28 6:20 average per mile13th Overall 3rd Master8:00 am) low 30's windy & cloudyNo PR today but a solid time nonetheless. I was 4 minutes of myPR and 6 minutes or so off my goal time. I had a feeling it mightnot be a PR kind of day early into the race. The first 2 milesI was running 6:18 and 6:15 and it wasn't easy. I had hoped tobe running 6:05 from the start. Mile 3 I got it to 6:07 and thoughtokay maybe I'm warmed up now. Not the case though mile 4 it wasback up again to 6:15. From here to mile 16 stayed in the 6:10-6:20 range. I hit the half at 1:22:XX and new 2:40 was not goingto happen and 2:42 was not either. Plus the second half had moreof a uphill profile although only slightly. Also the second halfhad more head wind to deal with. I ran the second half in 1:24:XXso I actually ran a pretty good second half.

I only ran with one other runner the entire day and that was onlyfor a 5 or 6 mile stretch when we had a tailwind. So I think itmade my run alot harder doing it basically all by myself.

I am not surprised that I didn't PR even though I thought maybeI could will my way. My training went well but the volume was way down from what I did for Green Bay this past May. As for the race it's very well run. The course if flat and fastbut it does have lots and lots of turns. Not sure how much if anythat really effects the time though. I don't think much. Unlessyou don't run the tangents well. I recommend this race highly!

Visiting my friend from Green Bay was the best part of the trip. Weboth lived in Green Bay 5 years ago and then he moved to Huntsville for work. I had not seen him in that 5 year period so I picked this race for that reason. It was fun visiting with him and his 2 dogs. Those dogs are so cute. He also ran the marathon yesterday as a pacer and he brought them in right on time. I really appreciate his efforts and others that are willing to help runners achieve a goal.

The people in Huntsville are some of the most friendly people I have ever met. It's true what they say about the south and southern hospitality.

Tuesday, December 6, 2011

5 Miles 31:12 6:14 average per mile1:30 pm) 30 degrees & sunnyToday I planned on doing a 7 mile tempo run. Well it didn'tgo well so ended it at 5. I was struggling so bad it wasn'tmuch of a tempo towards the end so just said that's enough.I know what happened I went out too fast and just had nothingafter 2 miles. Plus the last 2 miles were the up hill milesso made it even worse. I hate to show my splits but I willas it shows what I'm talking about.5:50, 5:55, 6:14, 6:33, 6:38Well I'm off to Alabama tomorrow so this was my last run inColorado. I will take off tomorrow and do something Thursday.Friday will be a short shake out run 2-3 mile. Saturday israce day. Will not post for the next few days look for a race report Sunday afternoon.

Sunday, December 4, 2011

7.07 Miles 1:04:41 9:09 average per mile8:45 am) cold 20'sCouldn't get out off work early so got to the club run late. I went 3.5 miles up Barr Trail and back down. I actually felt pretty strong going up 32:45 to the top of the W's.On the down didn't push too hard as I didn't want to risk falling this close to my race Saturday.I think this was my first time running up Barr trail sincethe marathon. It was nice to be back on the trail.

Friday, December 2, 2011

10 Miles 1:08:07 6:49 average per mile2:10 pm) cold & sunny! mid 30'sLate start today as I wanted to wait for it to warm up some.It was only in the 30's but with the sun and light winds itfelt nice. I even wore shorts! That's saying something asI'm not warm blooded. Run was good I tried not to push it real hard today. I ranat a moderate effort. I'm feeling good and no injuries toreport. Only 2 more days of work then I'm off until afterthe marathon. Will be a nice break.

Wednesday, November 30, 2011

5 Miles 32:46 6:33 average per mile1:30 pm)very warm low 60's sunny!Legs were a bit tired from yesterday's tempo run but I stillmanaged to push the pace pretty hard.Weather was awesome! I had to enjoy it as tomorrow it will be 40 degrees colder!

Monday, November 28, 2011

5 Miles 35:03 7:00 average per mile12:00 pm) 50's SunnyThinking about 2012 Races. Jan-Feb Winter SeriesMarch - MarathonMay - Greenland Trail 50kJune - Garden of the Gods 10 MilerJuly - Barr Trail Mountain RaceAugust - Pikes Peak AscentAugust - Pikes Peak MarathonSept. - Marathon or Bear Chase 50kOct.?Nov.?Dec.?This is some of them. I will do more than this as I will dosome 5k's and such.I'm thinking about the double! Ascent and Marathon. I think thisis the year I do it. Have not wanted to try it before but feelI'm ready for it.

Sunday, November 27, 2011

7.5 Miles 1:03:53 8:31 average per mile8:00 am) cold & sunnyGot off work early today so I was able to make the first InclineClub run of the new season. Today was also group picture day.

Today's run was up to 15 miles. I took a shorter option as I'mtapering. I went out 3.75 and then back. Started at MemorialPark went up Ruxton then over to Ute Pass to Longs Ranch Roadthen back.

I felt good pretty good today. It's a tough 7.5 mile run lotsof ups and downs. I guess I ran pretty well as I caught upto Matt C. at mile 3 and ran with him till I turned around.Matt was doing the long course so he was not pushing it hardat all. Still pretty neat to run with the legend. Kind of mademy day. Funny story as we were running together I said hi I'mBrad and Matt says I'm Matt Carpenter. Like I didn't know that.

Afterwards we had a little party at the park. We all brought food and drinks and then shared it all. Good times.

Saturday, November 26, 2011

12 Minutes Treadmill 1.7 Miles10 Minutes EllipticalDidn't feel like doing much today. Bit sore from yesterday andworking last night. Just wanted to loosen the legs up a bit.First time on the treadmill in months. I found it to feel harder than running outside. For fun I put it at 11.1 towardsthe end just for some fast turnover.

Friday, November 25, 2011

16 Miles 1:50:29 6:54 average per mile11:50 am) cloudy 47 degreesWas not sure what I was going to do today. I didn't want tocommit to running a certain pace or distance until I gota mile or two into the run before deciding. Well I couldtell my legs did not want to do fast turnover but feltokay if I kept the pace at a moderate pace. So I decidedto make this my last longer run before the marathon 2 weeksfrom tomorrow. 7:11, 6:50, 6:46, 6:50, 6:52, 6:53, 7:00, 7:03, 7:07, 7:02,7:08, 7:13, 7:07, 6:38, 6:42, 6:05Last mile decided to finish strong and see what I could do.I was happy to finish on a good note.

Thursday, November 24, 2011

3.1 Miles 18:08 5:51 average per mile27 out of 2422 3rd Age Group (40-44)Sunny & Warm 50'sPretty happy with my race today. I had no real goal as I was exhausted before the race even started. Last night I workedvery hard and didn't get off till almost 8:00. Race startedat 9:00. First half mile I was sluggish hard to get the legsmoving. After a half mile I got into a better grove and started to pass all the people that flew by me. From thispoint on no one passed me and I passed runners the restof the race.The weather was perfect today! I could not have asked for better. This is a fun race. They had over 2800 runners.The Course is not flat it has some rolling hills. I actuallyliked the hills today though as I would gain ground on the other runners every time I hit one. I guess all the trainingon hills this past summer is paying off. Last year I was 30th Place 5th Age Group. I averaged 6:08 permile compared to 5:51 this year. So I am getting faster.Picture above looks like I have no arms! I can assure youI do have arms.

Tuesday, November 22, 2011

5.46 Miles 44:55 8:14 average per mile10:15 am) Sunny & Warm Upper 40'sNeeded some trail running today as I'm kind of tired of roadrunning. Was nice out and I enjoyed the run. I felt slowerthan usual on the climbs but faster on the flat sections and the descents. I love this short loop it is probably myfavorite run. You work very hard the first 2 miles then youcan fly for the last 3.5 miles.

Monday, November 21, 2011

11 Miles Total10:15 am) Today was going to be a 10 mile tempo run. Well it didn't gowell. I ended it after the 8th mile. I was struggling andmentally weak. I jogged back to the car. Tempo started outgood but it was hard from the start. 6:17, 6:25, 6:22, 6:27, 6:28, 6:07, 6:15, 6:30. Glad I endedit as even the jog back to the car was not easy. Not surewhy I had a off day. Maybe doing 10 yesterday was a factor.I usually run less the day before my tempo runs.

Sunday, November 20, 2011

10 Miles 1:08:13 6:49 average per mile10:30 am) 30's SunnyChilly run today but with the sun and light wind it felt prettynice. Felt good today and ran harder than I wanted to. Wassupposed to be easy. Tomorrow is a harder run so hope todaydidn't jeopardize that.

Saturday, November 19, 2011

5.3 Miles Total1 Mile Incline 26:53I knew the Incline time would be slower today with me doing mylong run yesterday. I actually felt pretty good just didn't havea lot of energy. Coming down Barr trail I felt great though.Nice sunny day but very windy. At the top of the Incline thewind was really blowing. Barr trail was in great shape no snowor ice.

Friday, November 18, 2011

20 Miles 2:17:58 6:54 average per mile9:30 am) 50's Sunny!This run was a struggle today. I felt okay till mile 11 thenfor some reason I started to bonk. At 14 miles I wanted toend the run. I decided at 14 that 22 was not going to happenand told myself lets at least try for 20. Got the 20 milesso happy about that but am wondering what happened today.Maybe just an off day? My splits to give an idea of the slow down. Never really crashed but did slow down.7:07,6:41,6:35,6:35,6:44,6:42,6:42,6:45,6:48,6:46,6:57,6:45,7:04,7:11,6:58,7:13,6:58,7:17,6:59,7:10

Wednesday, November 16, 2011

7.10 Miles 48:41 6:52 average per mile10:15 am) cold 30's SunnyDid something I have not done since March 26th. Hill Repeats!I did a 2 mile warm up followed by 4 X 20 second strides.Then I ran up 17th St. it's not steep but has a gradual incline.I did 6 X 2:00. After each one I would jog back down forrecovery then repeat. After each one of these I was gettingto the same spot so I figure I ran them all at about the samepace. On the 6th one I pushed harder and finished about 10yards further down the road. This was a very effective workout. Want to do it 2 more time before the marathon.Quads are a bit sore from yesterdays run. I guess that's goodthough. Easy day tomorrow then last long run on Friday.

Saturday, November 12, 2011

13.1 Miles 1:31:33 7:00 average per mile3rd Overall 1st Age GroupWas a lot harder course than I was prepared for. Lots of rollers.Never felt very good all day. I can't complain about being 3rdbut wish I would have felt better than I did. I was second forfirst 3 miles then I got passed by 2 runners then the 3 of uskind of stayed together trading positions every now and then.I was in second until mile 9 when I got passed again and couldnot respond. My legs were pretty much dead at that point. Hung in for last 4 miles for 3rd.

Thursday, November 10, 2011

5.48 Miles 44:10 8:04 average per mile12:00 pm) 50's Sunny! Awesome weather!!!Felt great today and ran this 28 seconds faster than I ever have.I'm very happy with that time and I could have probably broke44 minutes if not for some icy sections I had to slow down on.Ran in short sleeves and shorts! Back home in Wisconsin theyare getting snow. Glad I'm here.

Tuesday, November 8, 2011

10 Miles 1:02:45 6:16 average per mile10:20 am) 40 degrees Sunny & Windy!Wanted to do 12 miles today but decided 10 would be enough.I was tired before even starting this run so figured 10 wasbetter than nothing. It was chilly and windy for this runmaking it even harder to get motivated for it. I did a mile warm up. Was still kind of cold but once I startedthe tempo run I was warm. I started out against the windso I would have a nice tail wind on the way back.6:40, 6:33, 6:29, 6:37, 6:35, 5:56, 5:57, 6:16, 5:56, 5:45

Monday, November 7, 2011

4.04 Miles 33:54 8:24 average per mile3rd OverallMile 1 7:35Mile 2 10:39Mile 3 7:50Mile 4 7:40Last minute decision on this race. I worked the night beforethe race so I was a bit tired going into this race. My schedule was for a shorter faster run so this worked outgood.Mile 2 was extremely hard! I had to even do some power walkingdue to me red lining early into the race. I recovered prettywell for mile 3 & 4. I was 4th place until the last milewhen I made a pass going up hill. Was a risky move but wasable to hold on for 3rd. I was pretty far back from top2 runners so even if I was fresh I would have been 3rd.Top runner Peter Maksimow broke 30:00 (29:47) for a course record. That guy is in shape!!!7 Miles on the day.

Thursday, November 3, 2011

20 Miles 2:12:46 6:38 average per mile11:40 am) low 40's Sunny!This was a hard run today. I didn't feel great for most of the run.The last 5 miles were especially tough. I struggled just to holdon. Glad to get this run in though. Not really sure why I didn'tfeel better. Maybe because I did a hard tempo on Tuesday. Another factor could be that I just haven't been logging that many miles lately and my endurance is weak. Not sure that's the case though last week I did 18 and felt very strong.

Tuesday, November 1, 2011

10 Miles 1:02:19 6:14 average per mile10:00 am) 40's SunnyProbably the fastest I have run 10 miles since living in Colorado. So far my training couldn't be going any better. Hope I can keepit up for a few more weeks before the taper.

Sunday, October 30, 2011

6.1 Miles Total1.6 warm up3.11 5k 18:09 5:52,5:54,5:48,5:25 (:35) Didn't think I would beat last weeks time. I did barely 2 seconds.Happy with that. 1.3 cool down. Took off yesterday and went to Manitou Springs. I watched theparade and the coffin races. That was one interesting experience.I took a bunch of pictures. Weather was fantastic sunny and warm.Would like to participate next year I just need to get a teamtogether. Maybe get some fast runners and win the thing.

Friday, October 28, 2011

18 Miles 1:57:19 6:31 average per mile10:35 am) 40's Sunny!Great run today! I was not expecting to have a great run today.Yesterday I had thoughts of going long but just didn't have itphysically or mentally. Today was the complete opposite.6:56,6:41,6:30,6:28,6:30,6:30,6:41,6:39,6:41,6:26,6:37,6:37,6:25,6:43,6:17,6:23,6:06,6:06Slowest mile 1. Fastest mile 18. That's good pacing. I have about 4 more weeks of hard training then a 2 week taper.Next week will be my first 20 miler. Then I think I will godown to 16 then 18 and finally a 22 miler. I'm just wingingit I have no set schedule. I kind of like it that way. Myfocus each week is 3 hard workouts 1. 5k for speed. 2. Temporun 10-12 miles. 3. Long run. I might do a session or 2 ofsome hill repeats. I take at least 1 day off a week and no2 a days. Wore new shoes today. Well not new same model I always wearbut never worn. I don't think you need a break in periodwhen your not switching to a new model. I wear the BrooksAdrenaline 11's. I also run in the Brooks ST 5's for myfaster runs. I will wear the ST 5's for the marathon.

Thursday, October 27, 2011

6.5 Miles 51:09 7:52 average per mile8:00 am) Sunny & Cold! low 20'sWas going to run with a friend today but he canceled. So I hadto run solo and just didn't have the motivation today and ran shorter than planned. Was a beautiful morning though!

Tuesday, October 25, 2011

12 Miles 1:!6:51 6:24 average per mile10:30 am) 60's Sunny!Good run today. The weather was perfect! That wont last though.We are in a winter storm warning for tomorrow morning. Maybe3-7" where I live. Will be cold but will be warm by the weekendso I don't think the snow will last long.Today's splits.6:38, 6:46, 6:39, 6:32, 6:29, 6:27 out6:13, 6:15, 6:12, 6:13, 6:16, 6:09 backAs you can see from the splits the route is slightly uphill going out then slightly downhill coming back. Last mile was very hardtoday. I was out of gas and my form was not good. I was surprisedto see it was my fastest mile today.

Sunday, October 23, 2011

5.64 Miles Total11:20 am) low 60's Sunny!1.26 warm up3.11 5k by myself 18:11 5:51 average per mileMile 1 5:51Mile 2 5:56Mile 3 5:48.11 (:36) 5:261.27 cool downLast week I was 18:34. I didn't expect to run faster this timeas I was pretty tired from work last night. I considered passingon this run but the weather was just to nice today not to getout. I have to enjoy it while I can. Wednesday is only going tobe 33 degrees with snow.

Saturday, October 22, 2011

6.05 Miles Total1 Mile Incline 25:3711:30 am) Sunny & Warm Pretty good time for the Incline today. It's 1:13 off my best.Considering I'm not doing it on a regular basis I think it'sgood. Ran slower on the way down Barr trail today on purpose.Trying not to run hard every time out. Tomorrow is speed workif I'm feeling okay. Saturday night is always a hard nightat work so will see how I feel in the morning.

Friday, October 21, 2011

16 Miles 1:50:29 6:54 average per mile9:20 am) 50's - 60'sThought it would be a bit easier today I struggled more than expected. I think yesterday's hard trail run took more out of me than I realized. Miles 10, 11 & 12 were pretty slow tillI refocused and ran stronger last 4.Next week I'm doing 18 miles and will either take off the day before or go short and easy. still glad to get 16 in today. It's the start of my quick build up for Dec. 10th race.

Thursday, October 20, 2011

7 Miles 55:55 *PR*11:00 am) 60's Sunny! Awesome weather!I had not run here in 5 weeks and was looking forward to today'srun. Also I had not run here in my new Brooks Pure Grit shoesso I was curious how they would work on this trail. Well theyworked great. My best time here was 56:23. I took off 28 secondstoday very happy! I took off yesterday to recover from my hard12 mile tempo run on Tuesday. I'm at the point where I thinkdays off are good for me and no longer feel I have to runeveryday. If I miss a day or two a week no big deal. I'm notchasing miles anymore. In fact I have not even been keepingtrack anymore. My only goal at this point for my upcoming marathon is to get like 3 good workouts in during the week the other days are whatever I feel like doing if anything at all.

Tuesday, October 18, 2011

12 Miles 1:17:39 6:28 average per mile10:10 am) 40's Sunny - Very Windy 10-20+ mphToday was a tempo run and I was not really looking forward toit as it's windy here today. I decided I would go north onthe trail first and fight the head wind. Couldn't wait to turn around and use the wind to my advantage.My splits were pretty slow at first but I was working veryhard. Overall a great run.6:48, 6:53, 6:53, 6:42, 6:41, 6:35, 6:28, 6:13, 6:09, 6:04,6:13, 5:58

Friday, October 14, 2011

8 Miles 8:57 average per mile1:45 pm) sunny cool 50'sBeen wanting to run here for months so finally decided to getto this park before winter hits. I had plans on running morethan 8 miles but due to me stopping often and being at higheraltitude made me feel more tired. Plus the trails I ran onhad some steep climbs. I had to hike on several occasions.I took many pictures. The colors were pretty today I thinka week or so past prime though. Lots of trails at this park I would like to get back thisyear and runs some more of them. Only problem with thispark being at over 9,000 ft snow falls here sooner thanthe Springs. If not I will be back this coming spring for sure.

2011 Cellcom Green Bay Marathon

2008 North Face Endurance Challenge 50k Madison, WI

2008 Pikes Peak Marathon Manitou Springs, CO.

2007 California International Marathon Sacremento, CA.

About Me

I started running in 2004. I have run 44 marathons with a PR of 2:42:32 at Green Bay 2011. My current interest is running road marathons and running ultra marathon distances. I have run 5 50Ks, 6 50 milers, 1 100k and a 100 miler.